Its tough to gauge portions accurately when eating – especially when eating out!
But it is SO IMPORTANT that we always keep this a factor. Here are some tips we found on http://www.Health.com.
Use these eight tips to get started:
- Don’t skip meals
If you’re starving, you’re more likely to eat an extra-large portion. For most people, the best plan is to eat three well-designed meals and one snack.
- Measure and weigh food
“Measuring and weighing are so critical,” says LuAnn Berry, RD, a certified diabetes educator at the University of Pittsburgh Medical Center at Passavant.
- Know your “rules of thumb”
Did you know that 3 ounces of lean meat is equivalent to a deck of cards? And 1 cup of breakfast cereal is about the size of a fist?
This info is crucial, particularly when you need to choose the right portion size quickly.
- Serving size vs. portion size
What’s the difference? It matters.
Serving sizes per container are listed on the nutrition facts label.
For example, a small bag of popcorn may say that it contains two servings, so if you’re eating the whole bag—your portion size—you’d have to double the calorie, fat, and carbohydrate information per serving to know how much you’re consuming.
- Use portion-control plates
What are they? These are handy plates with painted lines (or just smaller plates in general) that help measure carbohydrates, proteins, cheese, and sauces.
(Don’t forget to food combine properly)
- Develop good “eating out” habits
First, fill up your plate with green veggies, and get full on those before eating other food.
Then, when ordering a meal, ask the server to only put half the meal on your plate and pack the other half to go.
Finally, keep in mind that restaurants specialize in mega-portions; a 12-ounce steak can contain three to four servings of meat (two to three servings a day are recommended).
- Plan your meals
Write down what you eat, think before you eat, and then eat slowly.